W.O.D. 3.11.16

 Gordy and Josh go head to head for 16.3

 Congrats to Pam and Dana for their first Bar Muscle Up's and 6 more!!!

WORKOUT 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Notes:
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 power snatches, then move to the pull-up bar to perform muscle-ups. After 3 reps, the athlete will move back to the barbell and begin their next round.

Your score will be the total number of repetitions completed within the 7-minute time cap.

Tiebreak:
The scoring for this workout includes a tiebreak. At the end of each round, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where 2 athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

WORKOUT 16.3 Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb


Scorecard and Official Standards: Click here for the score card and standards.

Community Notes:

All weekend classes will be held in the ANNEX, 110C DeKalb Street. There will be NO CrossFit Kids class Saturday at 10:00AM.

Quote:

"If you don't have confidence, you'll always find a way not to win."

- Carl Lewis